WHILE tabloid magazines and television newscasts proclaim so-called miracle cures for cancer, foods that can reduce the risk of cancer are often no farther away than the local supermarket produce section.

Protection Against
Cancer
More than 200 dietary
studies confirm
that regularly consuming
fruits and vegetables
provides significant
protection against
cancer.

Different fruits
and vegetables appear
to provide protection
against cancer at
certain locations.
For example, carrots
and green, leafy
vegetables provide
substantial protection
against lung cancer.
Broccoli, cabbage,
and cauliflower
provide useful protection
against colon cancer.
In fact, regular
consumption of cabbage
has been shown to
decrease the risk
of colon cancer
by 60 to 70 percent,
while the regular
use of onions and
garlic can decrease
the risk of stomach
and colon cancer
by 50 to 60 percent.

Recently, regular
consumption of tomatoes
was found to substantially
protect against
prostate cancer.

Phytochemical
Feast
The National Cancer
Institute has identified
about three dozen
plant foods that
possess cancer-protective
properties. The
foods and herbs
with the highest
anticancer activity
include garlic,
soybeans, cabbage,
ginger, licorice
root, and the umbelliferous
vegetables (including
carrots, celery,
coriander, parsley,
and parsnips.)

Scientists have
identified a host
of cancer-protective
phytochemicals in
these foods. And
because many of
the compounds are
fairly heat stable
and since most are
not water soluble,
they are not appreciably
lost in the cooking
process.

Soy: A Miracle
Bean
Soybeans contain
fairly high levels
of several compounds
with demonstrated
anti-cancer activity.
For example, soybeans
are a very rich
and unique source
of isoflavonoids,
such as genistein.
These isoflavonoids
have been shown
to inhibit the growth
of both human breast
and prostate cancer
cells.

Citrus Beyond Vitamin
C
Citrus, in addition
to its ample supply
of vitamin C, folic
acid, potassium,
and pectin, contains
more than 150 phytochemicals
that also protect
our health. Citrus
pulp and the white
of the orange are
rich in glucarates,
substances being
studied for their
potential to prevent
breast cancer. Tangerines,
pink grapefruit,
and oranges all
contain significant
levels of carotenoid
pigments that protect
us against cancer.

Protection From
Whole Grains and
Nuts
Because phytochemicals
are concentrated
in the bran and
the germ of the
kernel, the health
benefits of grains
are maximized when
the whole-grain
product is consumed.

Benefits of Flax
Flour derived from
flaxseed is increasingly
being used in bread
and bakery products
to add a nutty flavor
and to increase
the nutritional
and health benefits
of the finished
product. Flaxseed
in the diet can
lower blood cholesterol
levels because of
its very low saturated-fat
content.

Flaxseed oil is
also very rich source
of the omega-3 type
of fat. Oil seeds
such as sesame seed
and especially flaxseed
are very rich sources
of lignans. The
colon converts plant
lignans to substances
that are similar
to estrogens and
can bind to estrogen
receptors and inhibit
the growth of estrogen-stimulated
breast cancer.

It is the transresveratrol
(a flavonoid) content
of red wine, rather
than the alcohol
content, that has
been shown to reduce
the tendency of
blood clots to form.
Substantial levels
of transresveratrol
and other antioxidant
compounds are found
in the grapes and
unfermented grape
juice, clearly safer
sources than the
red wine. Therefore
for obvious health
reasons, we would
highly recommend
red grape juice
over red wine.

Color Your Life
The various pigments
provide color to
our food and enhance
the enjoyment of
the eating experience.
Presently, there
are about 4,000
known plant pigments
in our food, including
thousands of flavonoids
and hundreds of
carotenoids and
anthocyanins. These
pigments do more
than just appeal
to our senses; they
also protect us
from disease.

Herbs For Flavor
Also Protect Us
Garlic, onions,
and other members
of the allium family
are rich in sulfides
and other protective
substances. Garlic
is known to decrease
the tendency of
blood clots to form,
significantly lower
blood cholesterol
levels, and decrease
the risk of cancer
at many sites. Terpenoids
are responsible
for the flavors
of many common herbs
and seasonings.
Many terpenoids
are reported to
be useful cancer
chemopreventive
agents. A diet which
generously uses
herbs to flavor
the food will provide
a variety of substances
that protect against
chronic diseases.

Check With Your
Doctor
As with all diet
changes, you want
to check with your
doctor first if
you are on any medication
that could interfere
or counteract the
effectiveness of
your current medications.